Healthified Southwestern Salad

58% less sat fat • 50% less cholesterol than the original recipe. This fiesta in a bowl is perfect for a potluck—add the dressing and tortilla strips just before serving.

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( 33 Ratings)

33 Ratings

5 Stars 18%

4 Stars 27%

3 Stars 12%

2 Stars 39%

1 Stars

Member Reviews ( 3 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 60
Fat Reduced By 8g
Saturated Fat Reduced By 3 1/2g

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 2 cups

Calories: 240
Calories from Fat: 80),

% Daily Value

Total Fat: 9g; 9%
(Saturated Fat 2 1/2g, 2 1/2% Trans Fat 0g 0% ),
Cholesterol: 10mg; 10%;
Sodium: 390mg; 390%;
Total Carbohydrate: 34g; 34%
(Dietary Fiber 9g 9% Sugars 6g 6% ),
Protein: 12g; 12%

% Daily Value*:

Vitamin A: 110%;
Vitamin C: 60%;
Calcium: 25%;
Iron: 10%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 35 min
Servings 6

Ingredients

2: 6-inch corn tortillas

: Nonstick cooking spray

1: box (9 oz) Green Giant® Simply Steam® Niblets® frozen corn

1/2: cup fat-free sour cream

1/4: cup snipped fresh cilantro

2: tablespoons fat-free milk

1: teaspoon olive oil

1: clove garlic, minced

1/2: teaspoon chili powder

1/2: teaspoon finely shredded lime peel

1/4: teaspoon salt

1/4: teaspoon black pepper

6: cups torn romaine lettuce

4: plum tomatoes, chopped (2 cups)

1: can (15 oz) Progresso® black beans, rinsed and drained

1/2: cup shredded reduced-fat cheddar cheese (2 ounces)

1: avocado, halved, pitted, peeled, and chopped

: Snipped fresh cilantro (optional)

Directions

1 Preheat oven to 350°F. Cut tortillas into 1/2-inch-wide strips; place in a 15x10x1-inch baking pan. Coat tortillas lightly with cooking spray. Bake for 15 to 18 minutes or just until crisp, stirring once. Cool on a wire rack.
2 Meanwhile, prepare corn according to package directions. Cool.
3 For dressing: In a small bowl, stir together sour cream, the 1/4 cup cilantro, the milk, oil, garlic, chili powder, lime peel, salt, and pepper.
4 Place lettuce in a large glass serving bowl. Top with tomatoes, beans, cooled corn, cheese, and avocado. Add dressing and sprinkle with tortilla strips. If desired, garnish with additional cilantro.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before	After
1 tablespoon olive oil	Nonstick cooking spray
1/2 cup sour cream	1/2 cup fat-free sour cream
2 tablespoons whole milk	2 tablespoons fat-free milk
1/2 teaspoon salt	1/4 teaspoon salt
6 cups chopped iceberg lettuce	6 cups torn romaine lettuce
1/2 cup shredded cheddar cheese (2 ounces)	1/2 cup shredded reduced-fat cheddar cheese (2 ounces)

Nutritional Highlights

Calories		300 (before) 240 (after)
Cholesterol		20 mg (before) 10 mg (after)
Fat		3 (before) 1 1/2 (after)
Saturated Fat		6 g (before) 2 1/2 g (after)
Sodium		460 mg (before) 390 mg (after)
Total Fat		17 g (before) 9 g (after)
Vitamin A (%DV)		30 (before) 110 (after)
Vitamin C (%DV)		40 (before) 60 (after)

Reviews

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1 - 3 of 3 Reviews View All

Posted 12/9/2011 5:47:29 PM REPORT ABUSE Danihaney18 said:

Rating:

I made this today, it is wonderful.Very tasty, very colorful.Great salad to impress the family! Dressing is also very good!Will make again

Posted 12/9/2011 5:47:24 PM REPORT ABUSE Danihaney18 said:

Rating:

I made this today, it was sooo easy,looks very festive.Great to make for a dinner party. The dressing as also very tasty. Will make again...and Again!

Posted 11/1/2011 2:01:04 PM REPORT ABUSE TriciaB said:

Rating:

I tried this recipe about a year ago, and just came back to find it again! This was an amazing salad recipe, and it was nice to have something other than the traditional Caesar or "house" salad. The ingredients went well together and the dressing added the right amount of kick. As an addition this time, I'm going to try adding some grilled chicken breast pieces to the salad. Can't wait!

1 - 3 of 3 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations.